Cycling as endurance training

I'm now a city person for the first time in my life and I'm trying to make the best of it. I'm enjoying the gym and know that it's going to be good for my climbing but how do I stay in shape for long approaches at high altitude? I'm doing a trip to RMNP, Tetons and the Winds in Aug and don't want to be huffing and puffing on the approaches, and also don't want my legs to give out.

I used to run competitively and really don't enjoy it anymore.

I bike all over London but rarely go more than 5 or 6 miles at a time. It's usually more of a mental exercise than anything else with some sprinting added in to keep up w/ traffic.

It's easy to get out onto the open road but will it really help my lungs and approach legs? I'd obviously rather be climbing but I know I have to do something to prepare. Should I just take my pack to the nearest stadium and do steps?

For the cyclists out there, if I DO decide to get into cycling as a form of recreation instead of just transport, what is some advice for a noob?

Thanks!

I can't comment on cycling as training for climbing; I haven't climbed long enough.

However, if you are thinking of getting into cycling, the best advice I have is (a) get your bike fitted to you properly and (b) don't skimp on shorts--there is a huge difference between $25/pair and $60/pair shorts. I don't notice a huge diff beyond that.

Another tip if you are time-constrained: when I was younger, (about 20yrs ago), I trained on a fixed-gear bike when I didn't have time to go for long rides, and it really ups the intensity of the workout.

Good luck.

I doubt cycling would have many direct benefits. About as much as swimming I would guess. Hiking heavy loads up steep inclines is what will train you for approaches. Barring that, there is always the stairmaster.

I came into the wonderful world of climbing from a cycling background and I have to say I observed a lot of cardio carryover when it came to hiking long distances at a decent pace. I consider it good cross training for that sort of thing... how much it will actually help you on the rock is hard to say. Probably not much at all aside from keeping your weight down.

I strongly second the bike fitting idea--I put a lot of miles in on an ill-fitting bike and I'm still fighting to correct some muscular imbalances that were the result.

I ride as part as my fitness training. I think it helps to have a little bit of diversity in one's program to avoid burn out, repetion injuries. Of course nothing gets you in shape as doing the actual thing [climbing/hiking] that you're training for but..

If I was in your situation, I would bike for transportation and then supplement that with the hiking up steps with a pack.

For some reason, I don't think that only cycling would develop the correct muscles to hike a long approach...

I think cycling is a great way to train for the approaches in RMNP. I feel much stronger on foot in the mountains when I've been spending a lot of time on my bike. Perhaps hiking the stadium or using a stairmaster with a pack would have more direct benefits, but I've discovered that my sanity is an integral part of keeping my training consistent.

For me, cycling is great for keeping pounds off and staying in general good shape, but it has little direct benefit to any part of climbing, other than maybe making approaches easier. It might help with alpine fitness, but for single pitch "endurance" routes, not so much.

Furthermore, while I have heard anecdotes from younger, more active people who say otherwise, for me cycling actually hinders top climbing shape and recovery time. I climb like shit if I ride over 50 miles in the same day, and if I ride a century, I probably won't be climbing that well for several days afterward.

I think road biking can be good for building an aerobic endurance base, but if you start logging more miles (>100/week out on the road) for a few months, your upper body strength will suffer. One way to build up endurance and help your lungs is to go out for increasing times while maintaining a high output. This also keeps your workout times relatively short and you can build up to maintaining a good pace over a few hours.

and +1 on good bike fit and good bib shorts- both will save your nards.

Not really a cyclist but started bike commuting 2 years ago looknig for something to replace running which was just screwing up my joints. 28 miles r.t. & thousand foot hill each way, averaging 4 days per week. I love it. Does nothing to my technical climbing ability but man the approaches are cake. It's also something that just fits well into a work day: spend 35 minutes each way in a car sitting passively on my fattening ass vs. 55 minutes of vomit enducing cardio :) & keeps some weight off (more when I started vs now). You wanna turn up the knob, forget fancy bikes - just ride whatever you have. Once that gets easy, put on a fat mtn biking tire(s). Put the laptop in your backpack...all sorts of ways to keep the magic going on the same old route...then there's the whole gas-related savings thing.

I used to be addicted to mountain biking, back in the day. In the past couple of years I have been running more than riding. My experience is that mountain biking and road riding is actually better training than running for the steep terrain found in RMNP. However, it does not appear to be better training for improving my climbing. Biking works the leg muscles in a way that seems to carry over to hiking in the mountains, but it builds bulk in the legs.

The good news about road cycling is that it's as aerobic as you want it to be, and it's pretty low impact. The bad news is that it's not really weight bearing, and it works the muscles over a pretty limited range of motion compared to running or walking. Mountain biking can be an excellent whole body workout, and it will keep your balance sharp, too.

Definitely use the bike for any journey where you can't walk or run, and use the traffic lights for interval workouts, but maybe try to get out of London when you can and do something that involves walking/running uphill, even if it's just hill walking or trad climbs with long approaches.

2 factors at work here: legs and lungs. For the legs load up a heavy pack and try to find access to a high-rise stairwell.
For the lungs, I am assuming since you mentioned London that you live there now, so you'll have sea-level to 2 miles high issues. For this, what you want to do is the same stairwell exercise, but bring along a case of whipped cream. Before you start, and at every 10th floor, huff all the nitrous oxide out of 2 whipped cream cans (don't shake and hold upright), by inserting one in each nostril. If you survive this, the mountains will be child's play.

Isn't the worst part of road biking having to tell your parents that you are gay, or is that rollerblades?

Biking rocks. I was amazed how hard I could climb even though I climbed less. I think if you are doing serious backcountry this summer Ryan, go with the heavy pack and find some stairs. It is a lot cheaper too. Good luck.

Cycling? Yes please! I bike more than I climb (due to time constraints, convenience, etc). Biking builds leg strength (especially your quads) like nothing else, and when you're out climbing (or on the approach) you'll feel the difference. Not to mention the cardiovascular benefits. I've also found that mountain biking gives a pretty good upper body workout too (provided you're riding somewhat challenging terrain- rails-to-trails don't count). Mountain biking has been one of my passions (on a level with climbing) for decades- rip down some technical singletrack and you'll find out why. Tips? What others said- get a helmet, make sure your bike fits you well, and try to find ways to squeeze a ride in as often as possible, even if its only 30 min or so.

Mike Lane wrote:Isn't the worst part of road biking having to tell your parents that you are gay, or is that rollerblades?

Dude, when was the last time you dated Cheryl Crow or Kate Hudson or... ? Wanna tell Lance that he's gay?

(BTW, it's rollerblades ;-)

I was just being a bourbon inspired dick. One of my best friends was a Cat II racer.

Cycling-road, mtn. or urban transprtation stylee is all just great low-impact cardio for climbing. I think that making a 3 mile, straight uphill and loaded with gear hike look piss easy is awesome. And biking will totally help with that.

Thanks for all the input guys.

I don't expect biking to do anything at all for my climbing... I am a firm believer in the idea that you can only train for climbing by climbing. But I thought maybe the biking thing could help out for approaches, especially since I'll be at altitude. It sounds like some people think that it helps them out and some think it would be better off to just go urban hiking with a pack. I'll probably do a bit of both. But do I really need to do whip-its or was that a joke?

I don't really have a problem with weight... in fact my fiance' wants me to start lifting again to gain weight for our wedding. I'd have to ride A LOT to even notice any muscle mass changes in my quads.

As for my bike, I have a Specialized Sirrus or something like that, it's one of the basic versions but it does have a softer fork, maybe aluminum? It seemed like a good hybrid style bike for city as well as longer roads. I got it used for about $200. I don't think I'll ever put much money into a bike... I'd rather spend it on trips to Europe. Although I would like to get a fixie one day for the city riding.

I've ridden enough for commuting before to know how to fit a bike, and mine fits great. But I've never ridden for fun or fitness. I always just wear normal pants and never have a problem w/ padding, but like I said I haven't done any long rides.

Anyways, thanks for all of the advice. I don't think I'll be doing any 50 mile rides any time soon but I will get out of the city and do some real cycling as opposed to dodging buses and taxis.

Going from sea-level to 6k or above you're going to need some serious aerobic training. Not just a short bike to work at a fat-burn heart-rate. You need to elevate your heart rate and keep it there for a while. The approaches in RMNP and the Winds are going to be long and you'll be carrying a heavy load, but the air pressure is what you'll notice.

I'd recommend figuring out the best training for your body to increase it's oxygen efficiency. The way I get ready for a trip into the mountains is to start a consistent running program and about a month before the trip build up to about 20 miles per week. If you're training hard enough for the aerobic side, you should notice that it takes away a little from your climbing training. Being able to climb 5.whatever won't matter if you are worn out from the approach.